Here’s the low carb / Gluten free meal plan for the week of Monday, June 28th – Sunday, July 4th. All recipes are taken from Southern Keto which was our March Book Club pick, Simply Keto which was our April Book Club pick and Instant Pot Keto which was our May Book Club pick.
Breakfast: Egg Muffins (Southern Keto page 66) 0.6 net carbs
I make these ahead of time which makes mornings so much easier. Simply put the muffins on a baking sheet and in the oven at 350 degrees for ten minutes. You could also reheat these in the microwave but if you’re a frequent reader of my blog than you know my feelings regarding microwaves! LOL I think they change the taste / texture of food.
Lunch: Egg Salad Sandwiches = 5.4 net carbs Egg Salad (Southern Keto page 130) 1.1 net carbs served on my hamburger buns 4.3 net carbs and on the side Mac’s Bbq Pork Rinds 0 net carbs (If you don’t know about the bbq pork rinds read my article on vacation eating and under snacks I talk about why these are the BEST pork rinds EVER!)
Snack #1: Avocado Toast = 2.9 net carbs Drop biscuit (Souther Keto page 72) 1.5 net carbs. Cut biscuit in half and place a slice of tomato on each side (tomato slice is 0.4 net carbs per slice x 2 = 0.8 net carbs) take half of a Haas Avocado and either slice of mash the flesh and spread on top of the tomato slices (1.4 net carbs) sprinkle with Everything Bagel Seasoning
Snack #2: String Cheese = 1 net carb Some have 0 carbs and others have 1 carb so just read the label and get whichever one has fewer carbs
Carb Count So Far for the Day: 9.9 net carbs
Monday Dinner: Chicken Leg Quarters seasoned with Hidden Valley Ranch Seasoning (not the dip mix but the seasoning!) 0 net carbs Old Fashioned Green Beans (Southern Keto page 214) 6.1 net carbs NON-LOW CARB EATERS: Creamy Parmesan Risotto (these are gluten free) Carb Count For The Day: 12.7 net carbs
Chicken Directions: pour avocado oil (this is my favorite) evenly over chicken and rub all over. Then season with ranch seasoning. Pour generously all over to evenly coat. Then pat to stick. I only cover the top of the chicken. Cook for 40 minutes on 400 degrees do NOT flip. It will be nice and crispy. If chicken isn’t quite golden keep adding 5 minutes until you get the desired color.
Tuesday Dinner: Chicken Fajita Bowls (Instant Pot Keto page 250) 5 net carbs NON-LOW CARB EATERS: Tostitos Scoops (These are my favorite and they’re gluten free) Carb Count For The Day: 14.9 net carbs
Wednesday Dinner: Grilled Steak (I like to season with Lawry’s Seasoning Salt and Lea & Perrin’s Worcestershire Sauce) 0 net carbs BLT Wedge Salad (Southern Keto page 138) 6.4 net carbs NON-LOW CARB EATERS: Scalloped Potatoes (these are gluten free) Carb Count For The Day: 16.3 net carbs
Thursday Dinner: Chicken Cordon Bleu (Instant Pot Keto page 248) 1 net carbs Easy Cheesy Caulirice (Southern Keto page 202) 2.7 net carbs NON-LOW CARB EATERS: Corn on the cob Carb Count For The Day: 13.6 net carbs
Friday Dinner: Hamburgers (these are my FAVORITE!!!!) bunless or Served on my Hamburger Buns 4.3 net carbs Green Bean Bacon Bundles (Southern Keto page 196) 2.1 net carbs NON-LOW CARB EATERS: Sweet Potato Fries (these are gluten free) Carb Count For The Day: 16.3 net carbs (This count includes my Hamburger Bun)
Saturday Dinner: Portobello Margherita Pizzas (Simply Keto page 198) 4.5 net carbs Roasted Broccoli (Simply Keto page 248) 2.5 net carbs NON-LOW CARB EATERS: Alfredo Risotto (this one is gluten free) Carb Count For The Day: 16.9 net carbs
Sunday Dinner: Cornish Game Hens (Instant Pot Keto Page 236) 4 net carbs – I’ll be using the crockpot directions at the bottom of the page so that I can start this in the morning before church. Green Giant Frozen Cauliflower Risotto Medley (I put this in a pan and cook with two tablespoons of butter, two tablespoons of heavy cream and fresh cracked black pepper to taste. Cook until there isn’t any water in the pan) 2 net carbs NON-LOW CARB EATERS: Roasted carrots Carb Count For The Day: 15.9 net carbs
Again, I’m not a doctor, I’m not a nutritionist I’m just a mom that has diabetes and Celiac disease and knows how to plan a dinner / dinner party. Since I’m so easily affected by cross contamination we do eat at home a lot and actually prefer to have friends over instead of going out. It’s just easier, and my parents said all of that partying in my 20’s would never amount to anything! LOL! David and I are EXCELLENT hosts … or at least I think we are! HAHAHA 😉
Here are a few tools that do make cooking at home a little bit easier:
This one is HUGE for me because I never know when a recipe calls for lets just say 2 cups of spinach … is it packed in there is it loose? It’s easier to just weigh everything. All food labels will give a serving size in cups and in grams. You can turn the scale to grams and weigh your servings to stay on track with your macros. Yes, I do weigh everything including my wine!
These Pyrex casserole dishes are my favorite. I’m big on making food ahead of time. With these I can cook leisurely or the day before and stick them in the fridge! These lids are so much better than til foil because I can stack them! Since these are also baking dishes they’re safe to stick in the oven to re-heat.
Be sure you’re subscribed to my email list to stay up to date with what I’m cooking for the week. As always everything is always gluten free, low carb and sugar free.
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